Written By: Lisa Spriet, RD and Ayah Anani, Dietetics Student

Summertime activities are in full swing and we are hearing many of our clients are going on road trips, camping, as well as visiting family across the country after the pandemic restrictions. We’ve also heard that many of our clients are back to travelling for work, visiting clients and attending events, which can be so much fun and rewarding!

But, despite our best efforts at planning and prepping, our trips and everyday schedules can sometimes lead us to the drive-thru window… However, that does not need to mean that you have to give up on your healthy eating goals for the day!

With the goal of weight loss or weight maintenance, keeping calories, fat and sugar in check at the drive-thru window can be a tough task but we are here to help! Whether breakfast, lunch or dinner, choose from the options below to keep your healthy eating on track. This blog is a must-read that can help simplify food choices on the go!

Special Notes: 

• At NutriProCan, we do not recommend that clients indulge frequently or in large amounts of prepared or processed foods.
• Additionally, we support our clients in getting into the habit of making their own ‘fast food’ at home through meal plans, prepping and recipes!
• Plus, we do not support any one Fast Food Chain:). 

Top Fast Food Items

1) Starbucks: Egg White & Roasted Red Pepper Egg Bites- Breakfast Or Snack

These egg bites are not only delicious and vegetarian-friendly but also packed with protein and low in calories! Enjoy them as a mid-day snack or with a cup of coffee or tea as an easy breakfast on busy mornings.

Ingredients: egg whites, cottage cheese, Monterey jack cheese, red bell pepper, spinach, feta cheese

• Calories: 170 cal
• Fat: 8 g 
• Protein: 12 g
• Carbs: 11 g 

2) Starbucks: Spinach, Feta And Cage-Free Egg White Wrap- Breakfast

This vegetarian-friendly whole-wheat wrap is loaded with protein, supplies fibre and is low in fat, making it a great way to kickstart your nutrient intake for the day! The high protein and fibre content also means it will keep you satiated throughout your busy morning. It is the perfect on-the-go breakfast and you can pair it with a plain soy latte for an extra dose of plant-based protein!

Ingredients: Wrap, Egg White Omelet, Spinach, Feta Cheese, Sundried Tomato Cream Cheese, Tomatoes.

• Calories: 290 cal
• Fat: 8 g
• Protein 20 g
• Carbs:  34 g

3) Starbucks Artisan Charcuterie Box- Snack Or Lunch

This charcuterie box is perfect for days when you don’t have time to grab lunch. You can grab this box and keep it in your fridge for when hunger strikes! With 15 g of protein, this high-flavour, high-protein box is perfect for a quick lunch at your desk that will also keep you satiated and satisfied.

Ingredients: Pork Salami, Fontinello Cheese, White wine breadsticks.

• Calories: 260 cal
• Fat: 16 g
• Protein: 14 g
• Carbs: 13 g

4) McDonald’s: Egg McMuffin With Cheese – Breakfast

This lower-calorie, protein-packed sandwich is one of the healthier options at McDonald’s. If you are in a hurry, instead of skipping breakfast, this is a convenient alternative to fuel your morning. Be sure to skip the ham and sausage (high in sodium and saturated fat) and consider adding a plain green tea or coffee on the side for an extra boost.  

Ingredients: English muffin, large egg, cheddar cheese 

• Calories: 270 cal
• Fat: 11 g
• Protein: 13 g
• Carbs: 28 g

5) Tim Horton’s: Egg & Cheese Breakfast Sandwich (On An English Muffin)- Breakfast

Not only is this a classic at Tim Hortons, but is also one of the healthier options. This lower-calorie sandwich is packed with protein, without the guilt (and saturated fat and sodium) of bacon and sausage!

Ingredients: English muffin, large egg, processed cheese.

• Calories: 286 cal
• Fat: 11 g
• Protein: 14 g
• Carbs: 33 g

6) Wendy’s: Grilled Chicken Sandwich- Lunch

If you are looking for a great fast-food option sandwich for lunch, look no further. This lower-calorie Wendy’s sandwich features a grilled chicken breast for a protein punch and a honey mustard sauce for loads of flavour! Pair with a small salad for extra veggies (not included in nutrition information).

Ingredients: Grilled Chicken Breast, Bun, Tomato, Honey Mustard Sauce, Lettuce.

• Calories: 340 cal
• Fat: 9 g
• Protein: 29 g
• Carbs: 36 g

7) McDonald’s: Ranch Snack Wrap With Grilled Chicken- Lunch Or Snack

When hunger strikes through a busy day, this wrap from McDonald’s is a fast healthy way to curb that! It is high in protein, lower in calories and delicious! Pair it with a side salad (not included), or order apple slices on the side to make this a balanced lunch meal.

Ingredients: Grilled Chicken Breast, Whole-wheat Tortilla, Shredded iceberg lettuce, Ranch Sauce, Processed Cheese Slice.

• Calories: 240 cal
• Fat: 8 g
• Protein: 19 g
• Carbs: 22 g

8) Wendy’s: Southwest Avocado Salad Full-size (No Bacon, Sub Dressing For Pomegranate Vinaigrette Dressing)- Lunch

Salads have a bad reputation for being boring, but this option from Wendy’s is far from that. It features pepper jack cheese, avocados, and jalapenos for an explosion of flavour. It is also packed with protein thanks to the grilled chicken. Make sure to ditch the bacon and swap the southwest dressing for the pomegranate vinaigrette to make this a lower-calorie, lower-fat meal!

Ingredients: Red and green lettuces, Tomatoes, Pepper jack cheese, red and green jalapenos, Grilled Chicken Breast, Avocado, Pomegranate Vinaigrette Dressing.

• Calories: 430 cal
• Fat: 24 g
• Protein: 33 g
• Carbs: 19 g

9) Subway: Grilled Chicken Salad With Chipotle Southwest Sauce Dressing And Extra Chicken (Full Size)- Lunch

We all love Subway for a quick lunch, but not a lot of people know that their subs can be made into a salad. This mouth-watering grilled chicken salad for a low-calorie, low-fat and high-protein meal. Don’t worry about the bread because the protein in this salad will keep you full without the extra calories!

Ingredients: Grilled Chicken, lettuce, spinach, tomatoes, onions, green peppers, cucumbers, chipotle southwest sauce, olives.

• Calories: 230 cal
• Fat: 9 g
• Protein: 25 g
• Carbs: 12 g
• Sugars: 6 g

10) Freshii: Teriyaki Twist Bowl With Chicken (No Rice, Only Half Dressing Portion Served On The Side) – Lunch

This Freshii bowl is perfect for days when you are craving teriyaki chicken, but don’t want the extra fat, calories and sodium from take-out options. It contains edamame, which offer additional plant-based protein and fibre. It also contains broccoli which is loaded with fibre and vitamin C to aid in iron absorption. Make sure to switch the rice for their greens base and ask for half the dressing portion (on the side) to make this a low-calorie and low-fat meal! 

Ingredients: Chicken, Freshii Greens Base, Edamame, Crispy Wontons, Broccoli, Carrots, Cucumber, Green Onions, Sesame Seeds, Teriyaki Sauce

• Calories: 390 cal
• Fat: 8 g
• Protein: 26 g
• Carbs: 52 g
• Sugar: 10 g

11) PitaPit: Falafel Salad With Italian Dressing (Large Size)- Lunch

A great hack at PitaPit is to ditch the pita altogether, and opt for a salad bowl. This falafel salad is not only nutrient-dense and delicious but also vegan and vegetarian-friendly! The falafel and hummus provide a protein source to keep you full, while the baby spinach helps you better absorb the iron from these sources!

Ingredients: Falafel, Alfalfa sprouts, cucumber, green pepper, romaine lettuce, onions, baby spinach, tomato, hummus, light Italian dressing.

• Calories: 326 cal
• Fat: 13.2 g
• Protein: 11.2 g
• Carbs: 37 g
• Sugar: 10.3 g

12) FarmBoy: Sweet Potato Bowl- Lunch

This bowl from FarmBoy is not only low in calories and fat, but it contains superfoods like kale and sweet potato. Kale provides a great source of Vitamin A, C, and K. Sweet potato is also a low-glycemic index carbohydrate, which means it will keep you full and prevent your blood sugar from spiking. To top it off, edamame supplies plant-based protein. Pair this salad with one of the FarmBoy dressings, but make sure to choose one low in calories, fat and sugar!

Ingredients: Sweet Potato, Kale, Red Cabbage, Carrots, Edamame, Red Peppers, Green Onions, Olive Oil, Sesame Seeds, Salt, and Black Pepper.

• Calories: 240 cal
• Fat: 8 g
• Protein: 10 g
• Carbs: 37 g
• Sugar: 12 g

13) Chipotle: Chicken Salad Bowl (No Dressing)- Lunch

Chipotle is often considered a “healthy” fast-food option because of its fresh, preservative-free and non-processed ingredients. However, many of these ingredients are high in calories and fat, which makes curating a healthy, balanced meal daunting. Here is a great easy option for a protein-packed, lower-calorie, and low-fat salad! Ditch the dressing and opt for the fresh salsas to add flavour without the extra sugar, calories and fat! Looking for a vegan option, see below!

Ingredients: Romaine lettuce, chicken, black beans, Fajita Vegetables, Fresh Tomato Salsa, roasted tomato green chili salsa.

• Calories: 375 cal
• Fat: 8.5 g 
• Protein: 41 g
• Carbs: 36 g 
• Sugar: 7 g

14) Chipotle: Sofritas Salad Bowl (No Dressing)- Lunch

Many vegans and vegetarians tend to opt for the preset veggie bowl at Chipotle, but little do they know this bowl is actually high in fat and calories. Here is a healthier, yet flavorful alternative. The choice of tofu sofritas means not only are you getting lots of flavour from the blend of aromatic spices, but also protein from the tofu. Swap the dressing for fresh salsas to add flavour without the extra sugar, calories and fat.

Ingredients: Romaine lettuce, sofritas (shredded tofu), black beans, Fajita Vegetables, Fresh Tomato Salsa, roasted tomato green chili salsa.

• Calories: 345 cal
• Fat: 11.5 g 
• Protein: 17 g
• Carbs: 45 g 
• Sugar: 12 g

Hard To Find Low Sodium Options

One item we often get asked about is eating out and needing low sodium options. Low sodium eating can be important for those with high blood pressure or kidney issues, to name a few key reasons. The truth is – eating low sodium AND HEALTHY while eating fast food is REALLY hard! However, we wanted to make sure you do have a few options in the case you’re in a pinch!

15) Taco Bell Beef Crunchy Taco (No Cheese- Add Tomatoes, Onions And Sour Cream Instead)–> This Is The Nutritional Information For ONE Taco

Ingredients: Seasoned Beef, Crunchy Corn Tortilla, Shredded Iceberg Lettuce, Diced Tomatoes, Diced onions, Reduced-fat Sour Cream.

• Calories: 170 cal
• Fat: 9 g
• Sodium: 270 g
• Carbs: 15 g
• Protein: 8 g

16) Taco Bell Bean Crunchy Taco (No Cheese- Add Tomatoes And Onions)- Vegan Option–> This Is The Nutritional Information For ONE Taco

Ingredients: Seasoned Refried Pinto Beans, Crunchy Corn Tortilla, Shredded Iceberg Lettuce, Diced Tomatoes, Diced onions.

• Calories: 140 cal
• Fat: 5 g
• Sodium: 210 g
• Carbs: 20 g
• Protein: 5 g

17) Subway Veggie Delite 6′ Sub With Smokey Honey Mustard

Ingredients: Multigrain bread, lettuce, tomatoes, onions, green peppers and cucumbers, smokey honey mustard sauce.

• Calories: 270 cal
• Fat: 9 g
• Carbs: 41 g
• Sodium: 430 mg
• Protein: 8 g

18) Starbucks Oatmeal With Nut Medley (Made With Water) With A Tall Soy Latte

Oatmeal Ingredients: Oats, nut medley, water. 

Soy Latte Ingredients: Coffee, Steamed Soy Milk. 

• Calories: 390 cal
• Fat: 16 g
• Carbs: 30 g
• Sodium: 225 mg
• Protein: 14 g

Want to optimize your food choices, beyond fast food, for achieving your ideal weight and maintaining it long-term?

Talk to a Registered Dietitian! The first 20-minute call is free so you can learn if our approach would work for you! /nutriprocan.ca/request-appointment